Mediterranean diet food pyramid



Food pyramid of Mediterranean diet



Cereals, Bread and tubers: From 4-6 servings a day (Promote whole food)

- Rice, millet, oats, rye, corn

- Potato, sweet potato

- White bread, wholemeal bread, rusks

- Pasta, flour

- Breakfast Cereals

- 60-80g. of rice or pasta in crude

- 40 - 70g. bread

- 30-45g. cereal

- A large potato (200-250g.)

VEGETABLES: At least two servings a day

- 150-200g. cabbage, broccoli, zucchini, squash, spinach, chard, green beans, cauliflower, etc..

- 50 - 150g. tomato, carrot, onion, leek, lettuce

- A dish of boiled vegetables (200g.)

- A salad

- A large tomato salad

FRUITS: At least three servings a day (Best fresh fruit than juices)

- 200g. apple, grapefruit, tangerine, banana, orange, kiwi, pineapple, melon, watermelon, etc.

- 100g. strawberries, blueberries, raspberries, cherries, etc..

- A large piece of fruit or two small

- 2 slices of melon, pineapple, watermelon

- Bowl of fruit salad

OLIVE OIL: From 3-6 servings a day

- For seasoning and cooking.

- A serving of olive oil is considered up to 10g.,That's to say, a tablespoon.

NUTS: From 3-6 servings a week

- Walnuts, almonds, hazelnuts, pine nuts, pistachios, etc..

- 30g. or a handful of nuts

DAIRY: From 2 to 4 servings a day (Avoid fatty dairy)

- 200ml. milk

- 250g. yogurt or kefir

- 40 - 60g. cheese

- 75g. fresh cheese

- A glass of milk

- Two yogurts

- 4 slices of cheese

- 1 single serving of fresh cheese

FISH: 3 to 4 servings per week

- 125 - 150g. white fish: monkfish, hake, sea bass, cod, flounder, etc..

- 100 - 120g. blue fish: sardines, mackerel, fresh salmon, fresh tuna, etc..

- One serving of fish

MEAT AND EGGS: 3 to 4 servings per week

- 100-125g. Lean meat

- Portions of 1 egg

- One serving.

- Up to 4 eggs a week.

LEGUMES: 2 to 4 portions a week

- Peas, beans, chickpeas, lentils.

- 60-80g. of legumes (1 serving)

* Related information: More foods in the Mediterranean diet.

punto rojo More information on Mediterranean diet.

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